Get ready to “feel the burn.” In today’s circuit workout, you’ll work your muscles as hard as possible for 45 seconds, while only resting for 15 seconds. If you’re not used to training like this, it’ll be tough. Extremely tough.

“Using lighter loads for longer work periods and shorter rest periods places a ton of metabolic stress on your muscles,” says B.J. Gaddour, C.S.C.S., Men’s Health Fitness Director. “Your muscles will be screaming, but the payoff is huge. You’ll get both a strength workout and a conditioning workout in a single routine.”

(For a full program that combines strength and conditioning training to attack your spare tire, check out The Anarchy Workout. One guy lost 18 pounds of fat in just 6 weeks.)

And since all the exercises in this circuit are unilateral–or one-sided–you’ll also prevent muscle imbalances and increase total-body stability. This will help you lift greater loads and build a more symmetrical, bullet-proof body, Gaddour says.

How to do it
Grab a 15-to 20-pound dumbbell. Perform the following 5 exercises in a row: single-arm Bulgarian split squat, single-arm crab press, single-arm kneeling row, side plank lateral raise, and single-arm half-kneeling curl to press.

For each movement, perform as many reps as possible in 45 seconds, and then rest 15 seconds. You’ll do a move on your left side first, rest, and then do it on your right side. Finish all 5 moves on both sides to complete one circuit. That’s 10 minutes. Do 3 total circuits for a 30-minute endurance workout.

Watch Gaddour perform the workout in the video above. And then check out Circuit Week’s Home Page for a new routine every day.

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